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I decided to do CBL again after bulking for the last 3 months (well if that is what you call throwing as much food down my throat as I could). CBL really worked for me last time and it is something I can easily stick to. I am on my 7th day of the prep phase and have decided to carb up tonight. (Looking forward to it).
SATURDAY 16th NOVEMBER
CHEST & TRI'S
Incline Bench Press (90 sec )
40kg x 10
60kg x 10
70kg x 8
80kg x 8, 8
Flat Bench Press (90 sec)
80kg x 5
90kg x 5
100kg x 3, 3 Thought I would push a few more reps out as I did 100kg x 5 on Incline Bench last week. Put it down to lousy form and no energy atm.
Incline DB Flys (90 sec)
26.25kg x 8, 6, 6, 6
DIPS (60 sec)
Bodyweight (104kg) x 12, 10, 10, 10
DB Floor Press (90 sec)
27.5kg x 8, 8, 8, 8
Rope Cable Pressdown ( 60 sec)
30kg x 8, 8, 8, 8
Lying Tricep Extension (60 sec)
15kg x 8, 8, 8, 8
First time I have done flat bench in a while. I stopped due to shoulder issues but it has been feeling really good lately. It felt quite strange after doing incline for so long. I will have to keep it light and work on my form.
Bent Over Barbell Row (90 sec)
40kg x 10
60kg x 10
80kg x 10
107.5kg x 8, 8, 8, 8
Wide Grip Pull Up (60 sec)
BW x 8, 7, 7, 6
Deadlift (120 sec)
120kg x 5
140kg x 5
150kg x 5
I stopped here after a sharp pain in my lower back. Rather be cautious then risk an injury.
Straight Arm Pulldown - Rope (60 sec)
35kg x 8, 8, 8, 8